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authorAlexander Weinhold <gutmet@allfex.org>2016-06-04 18:58:57 +0200
committerAlexander Weinhold <gutmet@allfex.org>2016-06-04 18:58:57 +0200
commitadd8080d82b8b9189bbb243ad9f08631101534b9 (patch)
treebde5deddcae36bae79e499979b72275f3a8f3d76
parente1b56a98b86992d4064db0ec8d775d41f55f5062 (diff)
downloadTDL-add8080d82b8b9189bbb243ad9f08631101534b9.tar.gz
examples: added the Texas Method
-rw-r--r--examples/Texas_Method.tdl75
1 files changed, 75 insertions, 0 deletions
diff --git a/examples/Texas_Method.tdl b/examples/Texas_Method.tdl
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+/* TDL for the Texas Method (for intermedia lifters) */
+
+Options:
+ printPlates
+
+
+Lifts:
+ // Max means 5RM in this case
+ Squat Max: 180 increment: 2.5,
+ Deadlift Max: 210 increment: 2.5,
+ Bench Max: 120 increment: 1.25,
+ Press Max: 80 increment: 1.25,
+
+ // and here it means 3RM
+ PowerClean Max: 80 increment: 1.25
+
+
+Plates:
+
+
+SetTemplates:
+ empty:
+ 5 reps @ 0%
+ warmups:
+ 3 reps @ 25%,
+ 2 reps @ 50%,
+ 2 reps @ 75%
+ worksetMonday:
+ 5 reps @ 90%
+ worksetFriday:
+ 5 reps @ 100%
+
+TrainingDays:
+
+/* Week A */
+ - Name: Monday
+ Squat: empty, empty, warmups, worksetMonday x 5
+ Bench: empty, warmups, worksetMonday x 5
+ Deadlift: empty, warmups, worksetMonday
+
+ - Name: Wednesday
+ // 80% of Monday's worksets is 80% * 90% * 5RM = 72% * 5RM
+ Squat: empty, empty, warmups, 5 reps @ 72% x 2 increase
+ // 90% of previous 5x5 weight is 81% of 5RM
+ Press: empty, warmups, 5 reps @ 81% x 3 increase
+ "3 sets of bodyweight Chin-ups"
+ "5 sets of 10 Back Extensions or Glute-Ham Raises"
+
+ - Name: Friday
+ Squat: empty, empty, warmups, 5 reps @ 100% // new 100%!
+ Bench: empty, warmups, 5 reps @ 100%
+ PowerClean: empty, warmups, 3 reps @ 90% x 5
+
+
+/* Week B */
+ - Name: Monday
+ Squat: empty, empty, warmups, worksetMonday x 5
+ Press: empty, warmups, worksetMonday x 5
+ Deadlift: empty, warmups, worksetMonday
+
+ - Name: Wednesday
+ // 80% of Monday's worksets is 80% * 90% * 5RM = 72% * 5RM
+ Squat: empty, empty, warmups, 5 reps @ 72% x 2 increase
+ // 90% of previous 5x5 weight is 81% of 5RM
+ Bench: empty, warmups, 5 reps @ 81% x 3 increase
+ "3 sets of bodyweight Chin-ups"
+ "5 sets of 10 Back Extensions or Glute-Ham Raises"
+
+ - Name: Friday
+ Squat: empty, empty, warmups, 5 reps @ 100% // new 100%!
+ Press: empty, warmups, 5 reps @ 100%
+ PowerClean: empty, warmups, 3 reps @ 90% x 5
+
+
+cycle 5 times